For TimeMetconBenchmark60:00
Murph
Monostructural
Gymnastics
Solo
Workout Details
For Time
60:00
For Time:
1609 mRun
100Pull-Up
200Push-Up
300Air Squat
1609 mRun
Wear a Weight Vest (20/14 lb)
Partition the Pull-Ups, Push-Ups, and Air Squats as needed
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace yourself on the mile runs; don’t sprint initially as you will need energy for the repetitions that follow.
- 2Consider partitioning the Pull-Ups and Push-Ups into sets of 10 or 20 to avoid muscle fatigue and maintain good form.
- 3For the Air Squats, focus on maintaining proper depth and posture rather than rushing through them.
- 4Plan micro-rests between sets of Pull-Ups, Push-Ups, and Air Squats, especially as you get fatigued.
- 5Use a consistent breathing rhythm during all repetitions, and don’t hold your breath.
Safety Considerations
Technical Focus
Form breakdown on Pull-Ups can lead to shoulder injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Easy pace to raise heart rate)
Mobility Work:
- Shoulder Stretch - 30 sec(Focus on shoulders for Pull-Ups)
- Hip Openers - 30 sec(Prepare for Squats)
- Wrist Stretch - 30 sec(Preps for Push-Ups and Pull-Ups)
Activation Sets:
2 rounds- 10 Bodyweight Squats(Focus on form)
- 5 Push-Ups(Warm-up with proper technique)
- 5 Pull-Ups (Band Assisted)(Gradually build strength)
Scaling Options
Intermediate
Reduce weight of vest and adjust reps slightly.
- 1
pull ups
Reduce Pull-Ups to 75
Weight: 15/10 lbs (7/4.5 kg)
- 2
push ups
Reduce Push-Ups to 150
- 3
air squats
Reduce Air Squats to 250
Scaled
Greatly reduce load and volume.
- 1
pull ups
Banded Pull-Ups (50 total)
- 2
push ups
Knee Push-Ups (100 total)
- 3
air squats
Bodyweight Air Squats (150 total)